Easy Way to start meditating Daily

• Start small! Pin the calendar (see below) by your bedside or in your office
• Just write or repeat the blessing meditation 5 times. If you enjoy it, keep going.
• Mark your Calendar with a heart or star each day you complete this exercise.
• Do this challenge with a loved one and encourage one another!

“When you improve a little each day, eventually big things occur. When you improve conditioning a little each day, eventually you have a big improvement in conditioning. Not tomorrow, not the next day, but eventually a big gain is made. Don’t look for the big, quick improvement. Seek the small improvement one day at a time. That’s the only way it happens—and when it happens, it lasts.”
—John Wooden, one of the most successful coaches in the history of college basketball”

Each week, you mark the calendar at least 5 times a week, give yourself a reward.
Examples of non-food rewards – get a hug from your loved one, indulge in FB time, and watch a funny video, read a novel . . .
Be aware of the positive changes (however small) in your life as a result of this regular practice – calmer, happier and less stressed and acknowledge your efforts!
If you try other contemplative practices such as walking meditation, bible study, yoga or Tai Chi, mark the calendar!
Research shows that you are more likely to get a powerful positive habit in your life when you do it consistently and, in small steps rather than large chunks infrequently!

May I be happy and peaceful
May I be free from fear and suffering
May I live with love and compassion
May I fully awaken and be free
(You can repeat the phrases above with a blessing to people around you – May you be happy and peaceful...)

Reference
Maurer, Robert (2004): One small step can change your life : the kazen way, Workman

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